Comparing Nutrients in 1 pound Cherries, tart, dried, sweetened VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Cherries, tart, dried, sweetened	Florida Avocados	Recommended Dietary Allowance
Energy	52% 1510kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	42% 7.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	420% 305g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.56% 1.13g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 9.84g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	67% 25.4g	38g per day for Men 19-50 years
Protein	10% 5.67g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Florida Avocados	Recommended Dietary Allowance
Vitamin A	71% 640μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87.5mg	87.7% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.14% 0.77mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Florida Avocados	Recommended Dietary Allowance
Calcium	17.2% 172mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38.6% 3.1mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	18.7% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.3% 163mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	50% 1706mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	2.04% 75.3g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Florida Avocados per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, tart, dried, sweetened versus 1 lb of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cherries, tart, dried, sweetened vs Florida Avocados:

• 1 pound of Cherries, tart, dried, sweetened has 20.1 times more Vitamin A, 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Florida Avocados.
• While 1 lb of Raw Florida Avocados contains 3.2 times more Vitamin B9 and 15.6 times more Vitamin E than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Florida Avocados provide similar amounts of Vitamin C per one pound.
• 1 pound of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• 1 pound of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Cherries, tart, dried, sweetened as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, tart, dried, sweetened vs Florida Avocados:

• 1 pound of Cherries, tart, dried, sweetened has 3.8 times more Calcium and 4 times more Iron than Florida Avocados.
• While 1 lb of Raw Florida Avocados contains 1.4 times more Copper, 1.6 times more Zinc and 4.7 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Florida Avocados contain similar levels of Magnesium, Phosphorus and Potassium per one pound.
• 1 pound of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, tart, dried, sweetened has 2.8 times more Energy, 10.3 times more Carbohydrate and 27.7 times more Sugars than Florida Avocados.
• While 1 lb of Raw Florida Avocados contains 13.8 times more Fat, 13.4 times more Saturated Fat, 15.5 times more Omega 6, 2.2 times more Fiber and 1.8 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Florida Avocados offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6